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The Best Omega-3 Supplements for Women

Updated By the HealthWorld editorial teamHow we pick

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Top picks at a glance

  1. 1
    Nordic Naturals Ultimate Omega

    Best overall

    Nordic Naturals Ultimate Omega

    Omega-3 1280 mg · Serving 2 softgels

  2. 2
    Sports Research Triple Strength Omega-3

    Best one-a-day

    Sports Research Triple Strength Omega-3

    Omega-3 1250 mg · Serving 1 softgel

  3. 3
    Nature Made Fish Oil 1200 mg

    Best value

    Nature Made Fish Oil 1200 mg

    Fish oil 1200 mg · Form Softgel

See all 4 picks and why ↓

Women don't need a special omega-3 formula: what matters is how much EPA and DHA you get per serving and whether the oil is purity tested. Nordic Naturals Ultimate Omega is our top pick, with 1280 mg of omega-3 per 2 softgels. Sports Research Triple Strength is the one-a-day pick, and Nature Made Fish Oil is the USP Verified value pick.

Our picks

  1. Nordic Naturals Ultimate Omega

    #1Best overall

    Nordic Naturals Ultimate Omega

    1280 mg of concentrated EPA + DHA omega-3 per 2 softgels, in triglyceride form, third-party purity tested, with a lemon flavor.

    Omega-3 1280 mgServing 2 softgelsAmazon Full facts →
  2. Sports Research Triple Strength Omega-3

    #2Best one-a-day

    Sports Research Triple Strength Omega-3

    1250 mg of omega-3 in a single softgel from wild Alaska pollock oil, with a burpless formula.

    Omega-3 1250 mgServing 1 softgelAmazon Full facts →
  3. Nature Made Fish Oil 1200 mg

    #3Best value

    Nature Made Fish Oil 1200 mg

    1200 mg fish oil softgels with EPA and DHA, USP Verified for quality and purity.

    Fish oil 1200 mgForm SoftgelAmazon Full facts →
  4. Carlson The Very Finest Fish Oil

    #4Best liquid

    Carlson The Very Finest Fish Oil

    1,600 mg of omega-3 per teaspoon with a lemon flavor, for anyone who'd rather not swallow softgels.

    Omega-3 1,600 mgServing 1 tspAmazon Full facts →
Amazon's live top 100 in Fish oil

What to look for

EPA + DHA, not just fish oil
A "1,000 mg fish oil" softgel may hold far less EPA and DHA. Check the supplement facts for the EPA and DHA amounts and add them up.
Purity testing
Look for USP Verified or a brand that publishes third-party testing for purity and freshness. Quality fish oils are purified to remove contaminants such as mercury.
A format you'll take
One concentrated softgel, two smaller ones or a flavored liquid: the best format is the one you'll take every day.
Fewer fishy burps
Take fish oil with a meal, choose a lemon-flavored or burpless formula, and keep the bottle closed and away from heat.

Frequently asked questions

How much omega-3 should a woman take a day?

Many health organizations suggest about 250–500 mg of combined EPA and DHA a day for healthy adults, which oily fish twice a week also provides. Higher doses should be discussed with your doctor.

Can I take omega-3 during pregnancy?

DHA is important during pregnancy and breastfeeding, and many prenatal vitamins include it. Ask your doctor or midwife which product and dose suit you before starting any supplement.

Is fish oil the same as omega-3?

Fish oil is a source of omega-3; EPA and DHA are the omega-3 fats it contains. Algae oil is a vegan source of EPA and DHA, and flaxseed provides ALA, which the body converts to EPA and DHA only in small amounts.

Who should be careful with omega-3 supplements?

Ask your doctor first if you take blood thinners, have a bleeding disorder, have surgery coming up or are allergic to fish.

Sources